Finding the Best Sleep Position for Back Pain: Tips for a Restful, Pain-Free Night

Written By Cuan Wayne Coetzee .

Welcome back to MoveMed! Today, we're focusing on something we all need—sleep—and how the right sleep position can make a world of difference if you're dealing with back pain. Whether you're struggling with sacroiliac joint (SIJ) pain, nerve discomfort, or just general back pain, finding the ideal sleeping position can help your body recover more effectively and improve your quality of life.

Side Sleeping for SIJ Pain Relief: Support with a Pillow

For those with SIJ pain, sleeping on your side with a pillow between your legs can help align your hips and relieve pressure on your lower back and pelvis. This position is particularly beneficial because it reduces the torque in the pelvis, helping alleviate strain on the SI joint. By keeping the spine and hips aligned, it’s easier to maintain a neutral position that minimises pain.

In fact, recent studies show that sleeping with additional pelvic support, like a pillow between the knees, can reduce night-time SIJ discomfort and improve spinal alignment overnight. Aim for a firm, supportive pillow that keeps your knees at hip level for optimal alignment.

Supine (Back) Lying for Nerve Pain: Pillow Under the Knees

If nerve pain is a concern, lying on your back (supine) with a pillow under your knees is often an ideal position. Elevating the knees slightly helps reduce pressure in the lumbar spine, giving the lower back a more comfortable resting position. This position helps relieve nerve compression by creating a gentle curve in the spine, which can alleviate sciatic or radicular pain that runs down the legs.

Research suggests that maintaining a slightly flexed lumbar position (achieved by elevating the knees) can help reduce nerve irritation and improve comfort in those with lumbar nerve root pain.

Listen to Your Body: Finding the Most Comfortable Position

When back pain flares up, your body will often find its most comfortable position naturally. Don’t be too rigid about maintaining any one position—trust that your body knows how to adjust throughout the night. The goal is to get quality, restful sleep to support recovery, so focus more on what feels comfortable than on maintaining a specific position.

Allowing the body to adapt its positioning naturally during sleep often provides better relief and recovery in individuals with chronic back pain.

Enhancing Sleep Quality with Magnesium

Beyond positioning, magnesium can be a valuable tool in improving sleep quality. Magnesium is well-known for its muscle-relaxing properties, which can ease tension in the muscles surrounding the spine, helping you feel more comfortable and restful. Additionally, magnesium has been shown to play a role in regulating melatonin, the hormone responsible for our sleep-wake cycle.

Magnesium supplementation can improve sleep quality, especially in those with musculoskeletal pain, allowing for deeper and more restorative sleep. Including magnesium-rich foods like leafy greens, nuts, and seeds in your diet or discussing supplementation with your healthcare provider may help improve both sleep quality and recovery.

The MoveMed Approach to Back Pain and Sleep

At MoveMed, we always emphasise that the body’s natural positioning instincts during rest can often lead to better sleep and reduced pain over time. Remember, sleeping well is essential for recovery, especially when you’re dealing with back pain. By optimising your sleep position and considering supportive habits, like magnesium intake, you can create a sleep environment that promotes healing.

Ready to improve your sleep and overall wellness? Book an appointment today to learn more about tailored strategies for managing back pain and enhancing your health.

__________________________

References

  1. Barros G, McGrath L, Gelfenbeyn M. Sacroiliac Joint Dysfunction in Patients With Low Back Pain. Fed Pract. 2019 Aug;36(8):370-375. PMID: 31456628; PMCID: PMC6707638. https://pmc.ncbi.nlm.nih.gov/articles/PMC6707638/

  2. Raj MA, Ampat G, Varacallo M. Sacroiliac Joint Pain. [Updated 2023 Aug 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470299/

  3. Wegner I, Widyahening IS, van Tulder MW, Blomberg SE, de Vet HC, Brønfort G, Bouter LM, van der Heijden GJ. Traction for low-back pain with or without sciatica. Cochrane Database Syst Rev. 2013 Aug 19;2013(8):CD003010. doi: 10.1002/14651858.CD003010.pub5. PMID: 23959683; PMCID: PMC6823219. https://pmc.ncbi.nlm.nih.gov/articles/PMC6823219/

  4. Davis D, Maini K, Taqi M, et al. Sciatica. [Updated 2024 Jan 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/

  5. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264. https://pubmed.ncbi.nlm.nih.gov/35184264/

  6. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025. https://pmc.ncbi.nlm.nih.gov/articles/PMC8996025/

Cuan Wayne Coetzee .
Next

Chiropractor or Physiotherapist? Why Not Both?